Fibre is an essential part of a healthy diet. Unfortunately only 28% of adults and 42% of children are consuming an adequate amount each day. A low fibre intake can lead to a range of digestive issues like constipation and bloating. It can also cause an increased risk of chronic conditions including heart disease, type 2 diabetes and colorectal cancer. The good news is that with a few simple changes, you can easily boost your intake and start reaping the benefits.
What is Fibre?
A type of carbohydrate that the body cannot digest. Instead of being broken down and absorbed like other nutrients, it passes through the digestive system. Luckily for us, it provides various health benefits along the way. Fibre is found in plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
There are 4 main types:
1. Soluble Fibre
Dissolves in water to form a gel-like substance in the digestive tract. This type aids in maintaining healthy blood sugar levels, promotes satiety and supports heart health.
Sources include Oats, psyllium husk, legumes (lentils, chickpeas, beans), and fruit.
2. Insoluble Fibre
Adds bulk to stool and helps food pass through the digestive system. This prevents constipation and promotes regular bowel movements.
Sources include – Whole grains (brown rice, wholemeal bread, whole wheat pasta), nuts, seeds, and the skins of fruits and vegetables.
3. Resistant Starch
A carbohydrate that resists digestion in the small intestine
and ferments in the large intestine. As the fibres ferment they act as a prebiotic and feed the good bacteria in the gut. It also helps with blood sugar regulation.
Sources include – Cooked and cooled potatoes, green bananas, lentils, and whole grains.
4. Prebiotic Fibre
Specifically feeds the good bacteria in the gut, helping to maintain a healthy microbiome and improve digestion.
Sources include: Garlic, onion, leeks, asparagus, and legumes.
How Much Do We Need?
The Australian Dietary Guidelines (AGHE) recommend:
Males: At least 30g of fibre per day
Females: At least 25g per day
However, the average Australian diet falls well short of these targets. Increasing your intake of plant-based foods is key to reaching your daily needs.
Key benefits of fibre rich foods:
Gut Health: Feeds beneficial gut bacteria, supports digestion, and promotes regular bowel movements.
Lowering Cholesterol: Soluble fibre binds to cholesterol in the gut, preventing it from being absorbed into the bloodstream. This reduces overall cholesterol levels.
Preventing Bowel Cancer: High-fibre diets promote a healthy digestive system, reducing the risk of colorectal cancer.
Weight Loss & Appetite Control: Increases satiety (feeling full) and slows digestion. Therefore this helps to stabilise blood sugar levels and regulate appetite.
A sample day of eating high fibre:
Breakfast
Oats with chia and berries (9g fibre)
½ cup rolled oats (4g)
1 tablespoon chia seeds (5g)
½ cup milk (or fortified plant milk)
½ cup mixed berries (2g)
1 tablespoon almonds (1.5g)
Morning Snack
2 cups air-popped popcorn (4g)
Lunch
Chicken and brown rice salad (9g fibre)
100g grilled chicken breast
½ cup cooked brown rice (2g)
¼ avocado (2.5g)
½ cup roasted pumpkin (3g)
1 tablespoon sunflower seeds (1.5g)
½ cup baby spinach and rocket (1g)
Olive oil and lemon dressing
Afternoon Snack
Greek yoghurt with flaxseeds and apple (4g fibre)
150g plain Greek yoghurt
A small apple (3g)
1 teaspoon flaxseeds (1g)
Dinner
Salmon with sweet potato and greens (5g )
120g grilled salmon
½ cup cooked sweet potato (3g)
1 teaspoon olive oil
½ cup steamed broccoli (2g)
Evening Snack:
Dark chocolate and nuts (4g )
2 squares (20g) dark chocolate (2g)
10 almonds (1g)
1 tablespoon sunflower seeds (1g)
Total fibre Intake: 35g
Tips for Increasing Fibre Intake:
Choose whole grains over refined grains.
Add legumes (lentils, chickpeas, black beans) to meals for a boost.
Keep the skin on fruits and vegetables when possible.
Include nuts and seeds in your diet daily.
Try cooked and cooled pasta and potato
Opt to consume at least 3 different colours of fruit and vegetables daily.
When increasing fibre intake, go slowly and drink plenty of water to reduce GI side effects. Remember all types of fibre have health benefits so eat a variety of fibre-containing foods.
If you want to find out more about your individual needs and how to improve
your diet, book a consultation with Melissa.
- Melissa
Find out more about our dietetic services here https://portmelbournephysio.com.au/dietetics/
Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with your Dietitian or GP for individualised advice
References:
1.
https://www.researchgate.net/publication/325114799_Dietary_Fibre_Intake_in
_Australia_Paper_I_Associations_with_Demographic_Socio-
Economic_and_Anthropometric_Factors
2. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-
fibre
3. https://www.foodstandards.gov.au/science-data/monitoringnutrients/afcd